WOD 121011

B Gymnastics
1) Every 30 seconds for 4 minutes (8 total reps)
1 Power Snatch + 1 Hang Snatch (full squat) @ 75%
195 DNF

2) Every 45 seconds for 6 minutes (8 total reps)
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75%
255

Strength
High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90%
340-365-390-410-410-410

Conditioning
Run 1 mile
30 Muscle-Ups
For time.

13.55

Midline
5 minute AMRAP of:
BB TGU 65/45#

16

WOD 121009

BB Gymnastics
1) 10X1 Vertical Snatch off High Blocks
185

2) 10X1 Vertical Clean off High Blocks
215

Strength/Conditioning
1a) 3X5 Split Shoulder Press
165-170-175

1b) 3XME UB Strict Pullups
10-12-11

1c) 3X10 Bulgarian Split Squat
165-170-175

1d) 3X10 Strict Weighted GH Raises
10-15-15

WOD 121008

BB Gymnastics
1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70%
225-225-240-240-275-275-300-300-240-240-240-240

2a) 3X5 Pendlay Row
240-240-240

2b) 3X5 Jumping Good Mornings
95-115-135

Conditioning
30 Min Swim

WOD 121007

BB Gymnastics
1) Snatch: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 90%, 4X1 @ 70%
165-165-175-175-205-205-225-225-175-175-175-175

2a) 3X5 Snatch Hi-Pulls
275-2752-275

2b) 3X5 Non-Heaving Drop Snatch
135-145-155

Skill
10 minutes HS Walk & HS Walk turning practice.

40'

Conditioning
5 rounds for time:
25 Jumping Squats @ 45#
20 KB Push Press @ 24/16kg (2 KBs/2 arms)
15 Pullups

12.32

701 Stength 120912

Strength
1) 6x2 Thruster
225-235-245-255-260-275

Conditioning
8 AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats


3 Thrusters @ 180 on every minute.

WOD 120911

BB Gymnastics
1) 7X1 3-Position Clean + 1 Jerk
255-265-265-275-275-285-285

2a) 5X3 Hang Clean Pull
295-315-325-335-335

2b) 5X3 Push Press
245-245-250-250-255

Strength
High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75%

295-295-320-320-345

Conditioning
Courtesy of compWOD
5-4-3-2-1 of:
Clean & Jerk 185/120#
Muscle-Ups

5.59

WOD 120910

BB Gymnastics:
1) 7X1 3-Position Snatch
155-165-175F-175-180-185-195F

2a) 5X3 Halting Snatch Deadlift
275

2b) 5X3 Heaving Snatch Balance
165-175-185-195- 205

WOD 120829

Strength
1) 10X1 Deadlifts @ 75-80%
385
2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85%
265-265-285-285-315-315-315

Strength/Conditioning
1a) 3XME UB + 3 Muscle-Ups
9+3
8+3
9+3

1b) 3X3 Snatch Grip Behind the Neck Press
135-145-135

1c) 3X20 UB KB Snatches
70

1d) 3X10 Reverse Hypers
20

WOD 120828

BB Gymnastics
1) 5X2 Vertical Snatch off High Boxes
155-155-155-155-155

2) 5X2 Vertical Clean off High Boxes
225-225-225-225

Strength

1) 5X5 Back Squats @ 75%
365-365-365-365-365

2) 3X5 Front Squats @ 77.5%
275-275-275-275-275

Conditioning
1 minute AMRAP of Jerks @ 225/150#
-then (no break)-
100 Burpees for time.
*Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute.

Notes: There is a 10 minute cap on this effort.

-then (no break)-
1 minute AMRAP of Jerks @ 225/150#

8 Jerks and 84 Burpees

New Goal

Two words.  Outlaw Open.  Have to qualify but here we go.  Check it out on "The Way," http://outlawcoach.wordpress.com/2012/08/27/120828/.

WOD 120827

BB Gymnastics
1) 7X3 Hi-Hang Snatch
175-175-180-180-180-180-180

2) 7X3 Hi-Hang Clean
255-255-255-265-265-275-285 FJ

Strength
1a) 3X8 Weighted Strict Pullups
35-35-35

1b) 3X8 Shoulder Press
135-145-155

Conditioning
4 rounds for total reps of:
In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.
*Rest 90 seconds after each round (including the final round).
-THEN-
400m Run for time (absolutely all out effort).

46 OHS Reps

1:09 400 M

WOD 120824

BB Gymnastics
1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS
185-185-190-190-200-200-210

2) 7X1 3 Hang Power Cleans + 1 Push Jerk
225-235-245-250-255-260-275F

Conditioning
9 Muscle-Ups
Row 500m
40 Slapping Pushups
30 KB OH Walking Lunges 24/16kg
20 Stone to Shoulder 120/80#
30 Slapping Pushups
20 KB OH Walking Lunges 24/16kg
10 Stone to Shoulder
Row 500m
9 Muscle-Ups

No stone sets.

16.49

Midline
1a) 3X15 “Strict” GH Raise
20-20-20

1b) 3XME L-Sit Hold
10-11-10

WOD 120822

Strength
1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 20% Band Tension
275# and 100# Band Tension

1b) Bench Press: 2X3 @ 70%, 2X3 @ 75%, 2X2 @ 80%, 1X2 @ 85%
245-245-265-265-285-285-305

Strength/Conditioning
1a) 3XME UB Ring Dips – rest 30 sec.
12-15-14

1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
55#

1c) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 30 sec.
135-140-145

1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.
20#

701 Strength 120822

Strength
1) 5x5 Floor Press
225-245-255-265-275

Conditioning
5 RFT
16 Floor Sweepers @ 185
8 Floor Presses @ 185
8 Bar Facing Burpees

11:14

WOD 120814

BB Gymnastics
1) 5X1 Snatch off High Boxes
185-195F-205-205-205

2) 5X1 Clean off High Boxes
295-305-315-320F-320F

Conditioning
3 rounds for time of:
10 2 Box Lateral Box Jumps 20″
15 HSPU
Row 250m

8:20

WOD 120813

BB Gymnastics
1) Snatch: 2 reps EMOM for 7 minutes @ 85%, then rest 2 minutes and perform 1 rep @ 95%
205-205-205-205-205-205-205-220F-220F-220F

2) Clean & Jerk: 2 reps EMOM for 7 minutes @ 82%, then rest 2 minutes and perform 1 rep @ 92%
275-275-275FJ2-275-275-275-275-310F-310

Accessories
1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 OHS
185-185-185

1b) 3X3 Flat Footed Clean Hi-Pulls
245-245-245

Conditioning
12 minute AMRAP of:
50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc)

3 Rounds 50 DU

WOD 120810

Strength
1a) 10X1 3″ Deficit Deadlifts @ 85%
390

1b) 10X1 Incline Bench Press (30-35˚) @ 105%
255

Conditioning
“T”
3 rounds for time of:
8 Hang Snatch (full squat) 155/105#
23 C2B Pullups
32 Single Arm BB OH Walking Lunges  75/55#

2 Rounds 1 Snatch

Midline
1a) 3X10 “Strict” Weighted GH Raise
15-25-25

1b) 3X20 UB GHD Situps

WOD 120809

BB Gymnastics
1) 7X1 2 3-Stop Snatch Pulls + 1 Power Snatch
185-190-195-195-185-195-205

2) 7X1 1 Power Clean + 2 Push Jerk
250F-225-225-235-245-255-265

Strength
1a) 3XME Strict Pullups
11-10-12
1b) 3XME Deficit HSPU 6/4″
11-10-11
1c) 3X15 Reverse Hypers
20#
1d) 3X5 Snatch Grip Behind the Neck Press
95-105-125

701 Strength 120808

Strength
1) 3X5 Strict Press
185-185-185

Conditioning
5 RFT
200M Row
12 Push Press 120#

6:36

WOD 120807

BB Gymnastics
1) 5X2 Snatch off High Boxes
185-205-205-205-205

2) 5X2 Clean off High Boxes
255-275-285-295-300

Strength
1) 4X8 Back Squats @ 80%
345-345-345-345

2) 5X2 Pause Front Squats
295-305-315-325-335

Conditioning
20 minute AMRAP of:
Sub 100' 45# Plate Push for 100′ Prowler Push 165/125#
5 Rope Climbs 15′

3 Rounds 4 Climbs

WOD 120806

BB Gymnastics
1) Snatch: 3X2@75%, 1X2@80%, 1X2@85%, 2X2@90%, 3X1@90%, 2X2@80%
185-185-185-195-210-220-220F-220-220-220-195-195

2) Clean & Jerk: 3X2@70%, 1X2@75%, 1X2@ 80%, 2X2@85%, 3X1@85%, 2X2@75%
230-230-230-245-260-275-275-275-275-275-245-245

Accessories
1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 2 OHS
185-185-185

1b) 3X5 Flat Footed Hang Clean Hi-Pulls
165-165-165

Conditioning
1 minute ME Slapping Pushups
-rest 1 minute
8 minute AMRAP of:
16 Alternating KB Snatches 24/16kg
12 KB Thrusters 24/16kg
8 Burpee Over Hurdles 30/26″
-rest 1 minute
1 minute ME Slapping Pushups

28-84-20=132

WOD 120804

BB Gymnastics
1) 1RM Snatch
240

2) 1RM Clean and Jerk
315

Strength
EMOM for 7 minutes:
3 HBBS @ 85%
355

Conditioning
For time:
5 Cleans (full squat) 225/150#
20 Ring Dips
50′ HS Walk
4 Cleans (full squat) 225/150#
15 Ring Dips
40′ HS Walk
3 Cleans (full squat) 225/150#
10 Ring Dips
30′ HS Walk

8:54

WOD 120803

Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 30% Band Tension
245# and 125 Band

1b) 5X5 Incline Bench Press (30-35˚)
205-210-215-225-235

Conditioning
4 rounds for time of:
6 Muscle-Ups
6 Box Jumps 36/30″
24 OHS 65/45#

11:09

Midline
1a) 3X20 “Strict” GH Raise

1b) 3XME Strict T2B

WOD 120801

BB Gymnastics
1) 5X2 Power Snatch
160-165-170-175-190

2) 5X2 Power Clean + Push Jerk
225-235-240-245-250

Strength
1a) 3X8 Good Mornings
95-95-95

1b) 3X8 Reverse Hypers
25-25-25

1c) 3X8 DB Seated Strict Press
60-60-60

Conditioning
Row 50 Calories
150 Double-Unders
Row 50 Calories

12:20

701 Strength 120801

Strength
1) 5X5 Dead Lift
315-365-385-405-415

Conditioning
4 RFT
8 Dead Lift @ 70% of Last Set = 295
16 HRPU
200 M Sprint

9:33

August Goals

Short, sweet, and to the point.

BB Gymnastics

255 Snatch
340 Clean and Jerk

Strength

470 LBBS
300 Push Press
475 Dead Lift

Skill

50 Foot Hand Stand Walk
10 UB Bar Muscle Ups
12 UB Strict Paralette HSPU
85 UB Double Unders

WOD 120730

BB Gymnastics
1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85%
205-215F-215-230F-220F-220-220-215-215

2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80%
245-245-245-260-275F-295-275-275-275-260-260

Accessories
1a) 3X3 Heaving Snatch Balance
205-205-215

1b) 3X5 Pendlay Rows
185-185-185

Conditioning
1 Minute ME Bar Muscle-Ups

3 rounds for time of:
120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps
 
1 Minute ME Bar Muscle-Ups

5-1 Muscle Up and 7:35 Triplet

WOD 120727

Strength
1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 30% Band Tension
245 Bar and 125 Band

1b) 5X5 Incline Bench Press
185-195-195-205-205

Conditioning
7 minute AMRAP of:
12 Pullups
12 Pistols
12 HR Pushups

5 Rounds 5 Pushups

Midline
1a) 3X10 “Strict” Weighted GH Raise
15#

1b) 3X20 UB GHD Situps

WOD 120725

BB Gymnastics
1) 7X1 Power Snatch
185-185-190-195-195-200-210

2) 7X1 Power Clean + Push Jerk
250-250-255-260-260-275-275

Strength
1a) 3X10 BB Weighted Step-Up 20″
135-145-155

1b) 3X15 Reverse Hypers
25

1c) 3X8 DB Strict Press
70s

2) Bench Press 5x3x5 Low-Medium-Heavy
225-245-265
225-245-265
225-245-265
225-245-265
225-245-265

Conditioning
Swim: 7X50m – Rest 1:1
Signed up for 12 weeks of swim lessons.

701 Strength 120725

Strength
1) 3X5 High Bar Back Squat
365

Conditioning
8 Minute AMRAP:
15 Squat Jumps
12 Clapping Pushups
9 Pullups

6 Rounds 8 Jumps

Don't Go "Chick"

WOD 120724

BB Gymnastics
1) 5X2 Snatch off High Boxes
135-145-155-165-175

2) 5X2 Cleans + 1 Split Jerk off High Boxes
225-245-255-265-275

Strength
1) Back Squat: EMOM for 7 minutes – 2 reps @ 90% of 425
385

2) 5X3 Front Squats (1st Rep Pause)
300

Conditioning
For time:
Row 500m
-rest 1 minute-
30 KB Snatches 32/24kg
-rest 1 minute-
Row 1000m
-rest 1 minute-
50 KB Snatches 32/24kg

15:32

For time:
185# Clean & Jerk, 10 reps
Sprint 100 Yards
15 foot Rope Climb, 7 ascents
Sprint 100 Yards
185# Clean & Jerk, 1 rep

3:40

WOD 120723

BB Gymnastics
1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80%
185-185-185-195-210-220-220-220-210-210-195-195

2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75%
230-230-230-245-260-280-280-280-260-260-245-245

Accessories
1a) 3X5 Behind the Neck Push Press
205-215-225

1b) 3X5 Pendlay Rows
185-185-185

Conditioning/Skill
Take 20 minutes to perform the following:
5 rounds NOT for time of:
ME Strict Pullups
10-11-9-10-8

Max Distance HS Walk or ME Shoulder Touches
14'-24'-15'-30'-18'

ME UB Double-Unders
65-29-34-47-54

WOD 120721

BB Gymnastics
1) 1RM Snatch
240

2) 1RM Clean & Jerk
325  

Conditioning
“Fran”
21-15-9 of:
Thrusters 95/65#
Pullups

2:26